Monthly Archives: September 2017

friday 9.15.17

Posted on September 15th, 2017 by Cossfit Route 1

Frickin Fun Friday 0:00-7:00 7 amrap 10 rkbs (70/53) 20 bw lunges 7:00-10:00 rest 10:00-13:00 100 du ME wallball (20/14) 13:00-16:00 rest 16:00-28:00 12 amrap 15 hspu 10 air squats 5 burpees

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thursday 9.14.17

Posted on September 14th, 2017 by Cossfit Route 1

coaches choice – Week 3 Bench Press: (add 10 to 1rm before you take %) 5@75% 3@85% 1+@95% – Row 1000m 100 push ups (HR) (7/6/17)

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wednesday 9.13.17

Posted on September 13th, 2017 by Cossfit Route 1

coaches choice – 1a.Week 3 DL: (add 10 to 1rm before you take %) 5@75% 3@85% 1+@95% 1b.5×1.1 explosive box jumps – 15 amrap 200m run 10 box jumps step down (24/20) 15 ttb  

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tuesday 9.12.17

Posted on September 11th, 2017 by Cossfit Route 1

– 3rnds 1 wall walk 10 hanging shrugs – SA DB strict press: 3×10 heavy wide grip strict pull-ups: 3xME – 10 rounds 6 c+J (135/95) 35 DU

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monday 9.11.17

Posted on September 11th, 2017 by Cossfit Route 1

– Please fill out survey if you have not yet.   https://www.surveymonkey.com/r/7VMVF92 – Also new morning schedule this week. 5:30am + 6:30am everyday. – hurdle jumps 4×5 burpee tuck jumps (individual reps, explosive) 4×4 – PAUSE FRONT SQUAT: 4×2 1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat. Target […]

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thursday 9.7.17

Posted on September 07th, 2017 by Cossfit Route 1

3rnds farmers carry: 100 ft heavy as possible hs hold: :30 1 rope climb – Week two Bench Press (add 10 to 1rm before you take %) 3@70% 3@80% 3+@90% – 7 amrap 250/220 row 15 push ups

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wednesday 9.6.17

Posted on September 06th, 2017 by Cossfit Route 1

CFRTE1 Family, Below is a link to a survey that will help us to collect your opinions and preferences regarding our search for a new gym “Home”. It’s really important to us that we hear from you, so please be honest! Deadline is this Friday 9/8. Thank you!! https://www.surveymonkey.com/r/7VMVF92 – Week 2 Deadlift (add 10 […]

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Tuesday 9.5.17

Posted on September 05th, 2017 by Cossfit Route 1

– Dynamic + 3 rnds 10 push ups 15 air squats – SA DB P.Press: 5×5 heavy chin-ups: 5×3 (3sec up 3 sec hold neck to bar 3 sec down no pause at bottom) – 2min on 3 min off 18 shspu ME box jumps overs (30/24) x3

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monday 9.4.17

Posted on September 05th, 2017 by Cossfit Route 1

PAUSE FRONT SQUAT: 4×2 1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat. Target 20lbs increase / week if work sets are above 285lbs. Target 10lbs increase / week if work sets are below 285lbs. Target 5lbs increase / week if work sets are below 200lbs. – Pyramid […]

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